How much protein is in one new potato? The surprising nutritional facts revealed

November 26, 2025 •

3 min read

A single, medium new potato with its skin provides about 3 grams of high-quality plant-based protein. While many consider them simply a source of carbohydrates, understanding how much protein is in one new potato reveals it's a valuable, nutrient-dense component of a healthy diet.

Quick Summary

A medium-sized new potato, especially with the skin on, contains a moderate amount of high-quality plant-based protein. This article breaks down its full nutritional content, health benefits, and compares it to other protein sources.

Key Points

Moderate Protein Source: One medium new potato with skin contains approximately 3 grams of high-quality, plant-based protein.
Full of Nutrients: The skin and flesh are rich in Vitamin C, potassium, and B vitamins, providing much more than just carbohydrates.
Keep the Skin On: The majority of the beneficial fiber, vitamins, and minerals are concentrated in and just beneath the thin skin.
Choose Healthy Cooking Methods: Boiling, steaming, and roasting are recommended to retain nutrients and avoid excess fat, unlike deep-frying.
Part of a Balanced Diet: Incorporating new potatoes alongside other plant-based proteins, like legumes, can help meet daily protein and nutrient requirements effectively.
Excellent for Heart Health: Plant-based protein sources, including potatoes, are associated with a reduced risk of cardiovascular disease.

The Surprising Protein Content of New Potatoes

Potatoes often get a bad rap as a simple starchy carbohydrate, but this common perception overlooks their full nutritional value. A new potato, harvested young and with its delicate skin intact, is particularly nutrient-dense. One medium, skin-on new potato (approx. 5.3 oz) contains around 3 grams of easily digestible, plant-based protein. This might not sound like much compared to a piece of meat, but for a vegetable, it's a significant contribution and higher than many other commonly consumed vegetables.

Nutritional Breakdown of a New Potato

Beyond its notable protein, the new potato is packed with other essential vitamins and minerals. The majority of these beneficial compounds, including a substantial portion of potassium and vitamin C, are found in the flesh and right under the skin. A medium new potato can provide up to 45% of the Daily Value for Vitamin C and a significant amount of potassium. It is also a good source of Vitamin B6, which is crucial for carbohydrate and protein metabolism. These are not empty calories; they are part of a rich nutritional profile.

Maximizing the Protein and Nutrient Content

To get the most nutritional bang for your buck from new potatoes, preparation is key. Keeping the skin on is the most important step, as this is where a large portion of the fiber and minerals are stored. Opt for cooking methods that don't add excessive fat and preserve the nutrients.

Ways to prepare new potatoes to maximize nutrition:

Boiling or steaming: These methods require little to no added fat and preserve water-soluble vitamins better than frying.
Roasting: Roasting with the skins on is excellent for drawing out their natural flavor and can be enhanced with herbs and spices.
Salads: Their waxy texture makes them ideal for potato salads, and combining them with other plant-based protein sources can create a nutritious meal.

How Protein in New Potatoes Compares to Other Foods

While a single new potato offers modest protein, its contribution is more significant than many might assume. Here is a comparison of the protein content in different foods per 100 grams:


Food Item (Approx. 100g)	Protein (g)	Notes
New Potato	1.8-2.2 g	Raw or boiled with skin
Lentils (cooked)	9.0 g	Excellent source of plant protein	\n	Chicken Breast (cooked)	31.0 g	A complete animal protein source
Sweet Potato (cooked)	1.5-2.0 g	Comparable to white potatoes
Broccoli (raw)	2.8 g	A well-known protein-rich vegetable
1 Egg (large)	6.3 g	A complete protein source

The Wider Health Benefits of Plant-Based Protein

Including new potatoes and other plant-based protein sources in your diet offers numerous health advantages. Shifting from animal-based to plant-based protein can lower the risk of chronic diseases and provides important antioxidants, vitamins, and fiber. The fiber in plant protein promotes better digestion, aids in blood sugar control, and contributes to a feeling of fullness. Plant-based proteins are also typically lower in saturated fat and cholesterol.

Conclusion

For a vegetable, the new potato provides a solid contribution of high-quality, plant-based protein. When eaten with its skin, it also delivers essential vitamins, minerals, and fiber that support overall health. New potatoes deserve recognition as a nutrient-dense food that can play a valuable role in a balanced diet.

For more information on the comprehensive nutritional value of potatoes, consider visiting the official Potatoes USA website for detailed fact sheets and resources.

Frequently Asked Questions

No, like most plant foods, potatoes are not a complete protein. They do, however, contain all nine essential amino acids but not in sufficient quantities to be considered 'complete' on their own.

Yes, new potatoes are harvested earlier. This means they have thinner, more delicate skins, a sweeter flavor, and are higher in moisture and lower in starch than their mature counterparts. Nutritionally, they are very similar, but the thin skin of a new potato makes it easier to eat, providing a boost of fiber and nutrients.

The protein in a potato is generally stable when cooked, especially with methods like boiling or roasting. While some water-soluble vitamins may be affected, the protein content remains largely intact. Frying can alter the nutritional profile significantly by adding fat.

You can increase the protein in a potato-based meal by pairing it with other protein-rich ingredients. Try mixing new potatoes into a salad with lentils or chickpeas, or serving them alongside a main course of chicken breast, tofu, or lean beef.

New potatoes can be part of a weight-loss diet due to their high fiber content (when the skin is eaten), which promotes a feeling of fullness and satiety. They are naturally fat-free, though preparation methods can change this. Healthier options like boiling or roasting are recommended over frying.

Yes, new potatoes are an excellent addition to vegan and vegetarian diets, providing plant-based protein, vitamins, and minerals. They are a nutritious and versatile vegetable that can form the base of many meals.

While new potatoes offer a good amount, larger potatoes like Russets generally contain more protein per serving simply due to their size. A large, baked Russet can have around 8 grams of protein.